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Weight Loss: Maintaining While You're Injured

Updated on July 23, 2015

Whether you've just lost weight or you just don't want to gain, it's difficult when you've got some sort of injury. In a way you're limited. There's a part of you, you can't move. So right away you start thinking about how you're going to get through this without gaining weight.

Just like when you were dieting, you've got to be concerned with everything that you eat and drink. You're going to focus on healthy choices instead of empty calories and fat filled meals. You need to eat less because you're moving less. It all balances out.

When it comes to calories drinks count too. Making choices like iced tea and lemon water instead of pop and juice will go a long way toward your goal. If you save some extra calories you can fit in a little white wine or vodka instead of beer and mixed drinks.

Getting on the right track starts at breakfast. It's important to have a good protein as part of this important meal. It will keep you full longer especially when combined with a multi-grain product. When you feel this good after a meal you won't be reaching for pastries and candy.

Lunch should also include a quality protein. It could be a protein shake, a piece of turkey, or hard boiled eggs. A nice salad, a piece of fruit, and a whole grain roll could round this lunch out nicely.

Snacks should be just that, snacks. That means celery with peanut butter, a few shrimp, or a yogurt. You should have at least two snacks a day along with three to four sensible meals.

Dinner can be a nice blackened salmon, a lobster tail, or a few slices of roast beef. Along with that some steamed broccoli and a baked potato with salsa.

Eating a fresh fruit or vegetable prior to each meal with keep you from filling up on too much starch. You can then concentrate on the lowest calorie items on your plate. The same things goes for having a glass of water before eating. It just helps fill you up faster.

Once you've figured out the eating portion of your new situation it's time to see if there's a way you can move. If you've got a broken arm you can still walk and ride a stationary bike. If it's your leg you can do some stretching and isometric exercises, as well as lifting hand weights. Whatever little you do, it will keep you in the game.

In order to stay motivated it's a good idea to stay in contact with other people who are trying to lose or maintain their weight. There are online groups, as well as traditional weight loss centers that can keep you thinking about your goal. Hearing about other people's struggles and successes can go a long way in helping you keep up your program.

It's also important to make sure you're in the right psychological place. In order to do something difficult we need to make sure we're feeling positive. Sometimes it helps to talk to a friend or a counselor about current challenges.The idea is to reach out and let people know what you're doing so you don't feel alone.

So while you're tending to your wounds take time out to stay with the goal you've worked so hard for, and be happy that you're not in worse shape.


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